WODs

Saturday

CrossFit Koinonia - CK PowerSkill Practice Warm-UpSpend 10 minutes working up to a challenging pause snatch (pause 3s at or just below the knee), plus hang squat snatch, plus overhead squat. Or perform 2 cycles per minute for 6 mintues (at 50-60%)Warm-up (No...

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Friday

CrossFit Koinonia - CK FITWarm-up (No Measure)WARM-UP (12) 10 Minute AMRAP of: 2 Pull Ups (jumping) 4 KB Deadlifts (moderate to heavy) 8 Box Dips (24) 16 Box Jumps (24/20) 32 Mountain Climbers (1+1=2)Metcon (AMRAP - Reps)– 60 seconds, 1x through Wall Walk to Handstand...

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18.1

CrossFit Koinonia - CK PowerCrossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal RowCrossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds...

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Thursday

CrossFit Koinonia - CK PowerWarm-up (No Measure) 3 sets of 15 hollow rocks, 8 air squats, then 3 sets of 5 with an empty bar: shoulder press, push press, push jerk, reverse lungeSkill Practice Warm-UpSpend 8 minutes working up to a challenging jerk out of the rack...

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Thursday

CrossFit Koinonia - CK FITWarm-up (No Measure)WARM-UP (15) 400m Run then Descending Ladder from 10 to 1 of: Wall Walks, V Ups, SquatsMetcon (No Measure)BUY IN: 26 Squat Jumps Then CIRCUIT (15) – 30 seconds each, 2x through – Run 200m After Each Round KB Swings 35/26...

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Wednesday

CrossFit Koinonia - CK PowerWarm-up (No Measure)Kettlebell warm up, 2 rounds: 6 halos per side, 8 goblet squats, 10 boot strappers, 12 single arm presses (6 per side), quad smashFront Squat (5 sets of 3 reps, increase weigh each set to max)Super Set: 5 x 3 strict...

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Wednesday

CrossFit Koinonia - CK FITWarm-up (No Measure)WARM-UP (15) 300m Run 3-6-9-12-15 of: KB Swings V Ups Cross Body Mountain Climbers (1+1=1) 300m RunSkill Practice Warm-UpHold Plank Variations for 5 Minutes If you break, 5 Knees to ElbowsMetcon (AMRAP - Rounds and Reps)15...

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Tuesday

CrossFit Koinonia - CK PowerContext: CompetitionWhy logging your performances is good for you long termWarm-up (No Measure)3 sets of 3 inch worms, 5 toes to bar, 5 push-ups, 5 squats, Then 5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over row, muscle...

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Tuesday

CrossFit Koinonia - CK FITWarm-up (No Measure)WARM-UP (15) 2 Rounds of: 600m Run 40 Mountain Climbers (1+1=1) 30 Squats 20 Push UpsMetcon (No Measure)10 Minutes of – AMRAP of: 10 Barbell Thrusters, 10 Barbell Push Press, 10 Barbell Front Squats Rest 5 minutes then.. 4...

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Monday

CrossFit Koinonia - CK PowerWarm-up (No Measure)10 toy soldiers leg swings per leg, 10 squat jumps, 10 kip swings on the pull up bar, then 3 sets of 5: straight leg deadlifts, hang muscle clean, front squats, shoulder pressSkill Practice Warm-UpSpend 10 minutes...

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